10 Calcium-Rich Fruits You Might Be Overlooking - Tasting Table

"When it comes to hitting your daily calcium intake, fruit is probably not at the top of your list. We've all been told to drink our milk for healthy bones and teeth, and while it is rich in calcium, it's not the only option. Calcium is found in a wide range of foods, including vegetables and fruits, which can be helpful to know if you're on a plant-based diet."

"While fruit alone might not get you to the 1,000 milligrams recommended daily intake, it's been shown that the vitamin C present in most fruits can help your calcium absorption. Calcium is also best absorbed in smaller doses of 500 milligrams or less, rather than all at once, so adding calcium-rich foods to different meals throughout the day can be the better option. When combined with other calcium-containing foods, you can reach your targets without the need for supplements."

"Prickly pears Also known as cactus fruit, prickly pears probably aren't part of your regular grocery shop, but perhaps they should be. This fruit has the highest amount of calcium per serving, with just over 83 milligrams per cup, as well as being high in fiber and antioxidants. Once you learn how to cut a prickly pear, you'll find juicy flesh with a taste often compared to watermelon and kiwi. It's perfect for eating as is, adding to smoothies, or even in savory dishes like marinated fish."

"Apricots Plump ripe apricots are one of the joys of summer: sweet, a little tart, and very versatile. They pair just as well with savory dishes as they do with sweet, and they are packed with fiber, antioxidants, and around 20 milligrams of calcium per cup of fresh fruit. Off-season, dried apricots are just as versatile and delicious and contain around 18 milligrams of calcium in a quarter-cup serving."

Fruit can contribute to daily calcium intake, though fruit alone may not meet the 1,000 milligrams recommended. Vitamin C in most fruits enhances calcium absorption. Calcium is absorbed more effectively in smaller doses of 500 milligrams or less, so spreading calcium-rich foods across meals improves uptake. Combining different calcium-containing foods can help achieve targets without supplements. Prickly pears offer about 83 milligrams of calcium per cup, along with fiber and antioxidants, and work well fresh or in dishes. Fresh apricots provide roughly 20 milligrams per cup, while dried apricots give about 18 milligrams per quarter-cup.

Read at Tasting Table